The Pop-Up

Overview

The pop-up is the fundamental movement that gets you from lying on your board to standing up. It’s the foundation of surfing and getting it right will improve everything else.

Step-by-Step Instructions

1. Starting Position

• Lie flat on your board with your chest up
• Hands positioned on board, by your ribs
• Feet together
• Look forward, not down

2. Cobra Pose (setup)

• Press through your hands with your chest up to create space for your feet
• Keep your core engaged; avoid overarching your lower back

3. Bring Your Feet Up

• In one smooth motion, bring your back foot to where your knees were
• Then bring your front foot to the middle of the board, between where your hands were

Tip: Don’t jump or stomp your feet — calmly slide them into position to keep the board from bouncing and to stay balanced.

4. Stand Up

• Push up with your back leg to get to your feet
• Keep your weight centered over the board
• Bend your knees slightly for balance
• Look where you want to go

Common Mistakes

The “Chicken Wing”

• Problem: Bringing your knees up first, then trying to get your feet under you
• Fix: Practice the motion on land - hands, then feet, then stand

Looking Down

• Problem: Looking at your feet or the board
• Fix: Keep your head up and look forward

Practice Drills

On Land

Pop-up Practice: Do repetitions of pop-ups on your living room floor or a yoga mat marked with tape for the “stringer”

In the Water

White Water Practice: Practice in the white water until it is automatic

Partner-Assisted: During calm water or lulls, have a friend hold the nose of your board steady while you practice a smooth pop-up and sliding your feet into position. Focus on balance and calm movements without the wave pushing you.

Pro Tips

• One Motion: The pop-up should be one fluid movement
• Don’t Rush: Take your time to get the technique right
• Practice Daily: Even 10 minutes a day will help
• Film Yourself: Record your pop-ups to see what you’re doing wrong
• Slide, don’t stomp: Sliding your feet up is gentler on the board and helps you land balanced.

Equipment

• Board Size: Start with a longer, wider board for stability
• Fins: Larger fins help with stability
• Wax: Make sure your board is properly waxed

When You’re Ready

Once you can pop up consistently in white water, you’re ready to try catching small waves. Remember - it’s better to get the technique right on small waves than to struggle on bigger ones.

Master the pop-up and everything else becomes easier